The Perfect Meal

For those of us who get our nourishment mainly from the eat-while-standing food group, the definition of a good, square meal can be elusive. So we invited ourselves over to dinner with FitClick's team of nutrition experts to see what they would bring to the table.

Tracy Stopler Kasdan, M.S., R.D

Her Philosophy: "The perfect dinner must take into account nutrient-dense foods and individual food preference."

Her Plate: "I would start the meal off with a cup of fresh fruit salad. Then, for the main course, I'd serve two cups of steamed vegetables (broccoli, peppers, mushrooms) in red sauce over one cup brown rice with 4 to 5 ounces of steamed, grilled or barbequed chicken breast. I would end the meal with either one cup of fat free and sugar free chocolate pudding or a baked Rome apple with one-half to one cup of fat-free and sugar-free vanilla yogurt sprinkled with cinnamon. Now, I'm hungry!"

Lori Marcotte, M.P.H., R.D.

Her Philosophy: "Since I promote variety, it's hard to say what the perfect meal would be. But here's a good one:"

Her Plate: "I'd choose grilled salmon for the [heart- healthy] omega-3 fatty acids in it with steamed broccoli and roasted potatoes (a mix of red and sweet potatoes) on the side. Plus, a whole wheat roll and one glass of wine; red has more health benefits, even though I personally prefer white! And for dessert, mixed berries with a dollop of whipped cream."

Susan Kleiner, Ph.D., R.D.

Her Philosophy: "I think about ease of preparation and shopping when I build a meal, along with nutrition. My kids have to eat it, too."

Her Plate: "My favorite food using these criteria is edamame, soy beans in the hull. I buy them frozen, cook them for 4 minutes, then drain them and sprinkle a little salt on top. Voila! There's my main course, or my side dish, my appetizer, or even my salad. And the kids love them. You squeeze them open and pop them in your mouth like popcorn. You've got soy protein and a great source of fiber all together in a fun food. (They travel easily, too.) Also, I love to make smoothies to get in a bunch of fruit servings without so much chewing. You can mix in milk or yogurt to get in a dairy serving. So that's a food and a beverage all at once. (It can even be dessert.) Add a good hearty soup, some great bread with some wonderful Northwest smoked salmon and sliced veggies, and I'm in heaven."

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